Indian Shooter Jitu Rai’s Fitness Regime.

April 9, 2017

Blog By: Kavitha Iyer.

Pistol shooter Jitu Rai won the first gold medal for India in the 17th Asian Games at the Ongnyeon International Shooting Range men’s 50 m pistol event, after Shweta Chaudhry secured a bronze medal in 2014.

Pistol shooter Jitu Rai won the first gold medal for India in the 17th Asian Games at the Ongnyeon International Shooting Range men’s 50 m pistol event, after Shweta Chaudhry secured a bronze medal in the 10m event.

Although he could not stay in the run for the 10 m, finishing fifth, Jitu Rai’s clear-cut, precise shooting is something that has always been spoken about. Unlike other games, pistol shooting requires a different kind of physical training so as to develop better reflex actions, control of muscles and maintain consistency in performance. If you are wondering what it takes to be an ace shooter, here’s a little information for you.

Here’s the kind of training required for championing pistol shooting

Physical training is aimed at conditioning exercises that are needed not only to strengthen the muscles but also develop flexibility, muscle coordination and precise movements. The muscles that need maximum training for shooting are flexor muscles of the arms and fingers, and shoulder muscles for great upper body strength.

Strengthening the triceps of the highest priority for a shooter’s exercise program, not only the arm that is involved in shooting but also the other arm for balance and stability. Exercises like bicep curls, forearms curls, shoulder presses, triceps curls and push ups form the basis of strength training for pistol shooting.

Setting sight on Asian Games 2014, Jitu Rai spent an hour in the gym every day before the games. He also mentioned to have practised running a lot for overall strength. The most important aspect is mental fitness and strength for developing better focus during the game. In order to improve concentration and mental fitness, he practiced yoga and surya namaskar every day.